Table of Contents
1. Grapefruit: A Citrus Hybrid
Grapefruit is a hybrid citrus fruit and a cross between two other citrus fruits – Sweet Orange and Pomelo. Scientifically it is known as Citrus Paradisi and is believed to have originated from Barbados in the 17th-18th century. Both sweet oranges and pomelo came to the Caribbean islands from Asia in the 15th-16th century. The European sailors and merchants brought both oranges and pomelo to this island. As the weather of the island was suitable, both the oranges and pomelo were cultivated throughout various Caribbean islands.
It is believed that the cross-pollination may have occurred accidentally. Some believe that inhabitants or European merchants may have executed the cross-pollination process. The grapefruit became a staple fruit in the Caribbean islands. The people from the Caribbean started to consume this citrus fruit for its mild tart and sour taste. They also started to use this fruit and its juice in different delicacies. This citrus fruit came to the US from the Caribbean.
The tart and tangy flavor of Grapefruit makes it one of the popular citrus fruits. This citrus fruit can be consumed raw. The juice of this fruit can also be refreshing although juice lacks the fibers of the fruit. The pulp is added to various fruit salads. The tart juice is also added to various vegetable salads to add an extra layer of taste. The tart juice is also used in various sweet dishes and in beverages. In many Asian cuisines, sour juice is added to cooked vegetables which enhances the taste of the vegetables. The soft skin of this citrus fruit is also used to make marmalade.
2. Flowers, Leaves, and Fruit
The grapefruit is a sub-tropical tree. It is evergreen & perennial and belongs to the Citrus genus and Rutaceae family of flowering plants. The plant can grow up to 40 feet and has a hard woody stem that divides into various branches. The leaves are pointy, green, and shiny. They are numerous and create an umbrella-like structure at the top.
The flower is white and may have five petals. The fruits can be 4-5 inches in diameter and are roundish or ellipsoid. These fruits can be bright yellow, orange, or faded pink. Interestingly, grapefruits grow in bunches in the tree and would look like big yellow grapes. Hence, the inhabitants of the Caribbean called this citrus fruit – Grapefruit. The fruit has a thick and leathery outer skin. The inside has a mesocarp that surrounds the inner fleshy portion of the fruit. The inner portion of the fruit is divided into several chambers and they contain juicy pulp.
The pulp of the grapefruit can be white, red, or pink. Some fruits may contain seeds while some can be seedless. The pulp may have a bitter-sweet or sour-sweet taste due to its high acidic content. This citrus fruit contains various acids such as ascorbic acid (Vitamin C), citric acid, malic acid, adipic acid, oxalic acid, etc.
3. Global Production: Top Five Countries
Grapefruit is a sub-tropical fruit that is produced in various countries in the World. In 2022-23, total Grapefruit production was 8.1 Million Metric Tons. It is to be noted that some countries consider some of the other citrus fruits, such as Pomelo, as Grapefruit and may include the figure in the overall production. China is the leading producer of Grapefruit. It produces 5 Million Metric Tons which is more than 60% of the total production.
Vietnam is the distant second with a total production of 1.3 Million Metric Tons which accounts for 16% of the Global production. Mexico is the third biggest producer with a total production of around 600,000 Metric Tons which is 7.5% of the total production. South Africa and the United States come in 4th and 5th position respectively. While South Africa produced around 450,000 Metric Tons (5.5% of Global Production), the United States of America produced 366,000 Metric Tons (4.5% of Global Production).
4. Grapefruit: Fiber, Carbohydrate, Protein, & Lipid
Grapefruit is 80%-90% water by weight. A 100-gram serving of this citrus fruit may contain 80-90 grams of water and it provides 45-50 Kcal of energy. This citrus fruit is also a good source of dietary fiber. 100 grams of this fruit contains 2-3 grams of dietary fiber which includes both soluble and non-soluble fibers. It contains 8-12 grams of carbohydrates of which all types of sugar could amount to 5-10 grams. This citrus fruit contains 3-5 grams of Sucrose. It contains 1-2 grams of fructose and 1.5-2 grams of glucose.
Grapefruit is low in lipid or fat. A 100-gram portion of this fruit has only 160-170 mg of lipid. On the other hand, it is loaded with protein. A 100-gram serving of this citrus fruit contains around 700-750 mg of protein which is a decent amount of protein from a fruit. Apart from having protein, grapefruit is loaded with various amino acids that play a vital role in muscle building. We will talk about it in the next segment.
5. Amazing Source of Amino Acid
Grapefruit is a good source of various amino acids. Of the total 20 amino acids, this citrus fruit contains around 18. In fact, this super-fruit has all the 9 essential amino acids that human bodies can not naturally produce. So, this makes it a very important dietary fruit, especially for those who do not consume animal protein. These 9 amino acids are – phenylalanine, valine, histidine, methionine, isoleucine, tryptophan, lysine, threonine, and leucine. A 100-gram serving of this fruit may contain – 15-20 mg of phenylalanine, 10-15 mg of valine, 5-10 mg of histidine, 2-3 mg of methionine, 10-12 mg of isoleucine, 10-15 mg of tryptophan, 25-30 mg of lysine, 8-10 mg of threonine, and 20-25 mg of leucine.
These above-mentioned 9 essential amino acids can’t be synthesized naturally by humans or any other vertebrates. Hence, consuming them from external sources is very important. These essential amino acids create proteins that create muscles, tissues, skin, etc in our bodies. Apart from that, these essential amino acids create various hormones that regulate essentially all our biological activities. They also play a part in generating neuroglia and neurons which form our brain and nervous system. They also aid in transmitting electrical signals. These essential amino acids regulate our mood and emotional state. They are extremely important for our physical and mental wellbeing and without them, we won’t be able to perform even basic human activities.
Apart from these essential amino acids, grapefruit also contains 11 non-essential amino acids, and chief among them is glutamic acid. A 100-gram slice of grapefruit may contain around 200-210 mg of this amino acid. This citrus fruit is also a good source of aspartic acid. A 100-gram serving of grapefruit may contain around 140-150 mg of this amino acid. This fruit also contains a good amount of Arginine and Proline amino acids. 100 grams of this citrus fruit contains 100-120 mg of Arginine and 80-90 mg of Proline. 100 grams of Grapefruit also has 40-45 mg of Serine, 30-40 mg of Alanine, 20-25 mg of Glycine, 10-12 mg of Cystine, and 5-10 mg of Methionine.
6. One Of The Best Sources of Vitamin C
Grapefruit is a citrus fruit and is one of the best sources of Vitamin C or Ascorbic acid. The high content of various acids, including Ascorbic acid, makes this fruit taste tart or sour. The sourness decreases while the fruit ripens. A 100-gram portion of grapefruit may contain 30-35 mg of Vitamin C. Although, for comparable weight Pomelo and Sweet oranges have more Vitamin C, the amount of Vitamin C in grapefruit could account for 35%-40% of the overall Vitamin C daily need for a human.
Apart from Pomelo and Sweet Oranges, other citrus fruits such as Lemon, Kumquat, Clementine, Sweet Lime (Mosambi), Tangelo Oranges, etc, and other fruits such as Strawberries, Guava, Indian Gooseberries, Papaya, etc contain more Vitamin C than the comparable weight Grapefruit. On the other hand, important fruits such as Apples, Grapes, Blueberries, Avocado, etc, and some other citrus fruits such as Mandarin Oranges, Tangarine Oranges, Lime, etc have less Vitamin C compared to similar weight Grapefruit.
7. Grapefruit: Other Vitamins, Minerals, & Antioxidants
Other than Vitamin C, Grapefruit is also loaded with other vitamins. A 100-gram serving of this citrus fruit contains approximately 1000 to 1200 IU of Vitamin A which will cover 30%-40% of the daily Vitamin A requirement. Apart from that, Grapefruit also contains the whole range of B-complex Vitamins including Vitamin B1, B2, B3, B5, B6, B9, B12, etc. It is also a good source of Vitamin E. Apart from various Vitamins, this citrus fruit is also loaded with various essential minerals. It is a good source of Potassium, Calcium, Phosphorus, magnesium, etc. This citrus fruit also has a trace amount of zinc, iron, copper, selenium, etc.
Grapefruit also contains some very important antioxidants and plant components. This super fruit contains lycopene which is a powerful antioxidant that has anti-cancer properties. The presence of lycopene gives this citrus fruit its pinkish or reddish hue. Other crimson fruits such as tomatoes, blood oranges, red bell peppers, ripe papaya, watermelon, etc contain a good amount of lycopene. The grapefruit also contains other important antioxidants such as alpha-carotene, beta-carotene, lutein, cryptoxanthin, zeaxanthin, etc. Apart from them, this super fruit also has essential plant components such as Betaine, Choline, alpha-tocotrienol, etc.
8. Grapefruit: Health Benefits
Grapefruit is low in calories, carbohydrates, & fat, and high in fiber, protein, vitamins, minerals, & antioxidants. This citrus fruit provides some amazing health benefits. Due to the low calorie and high dietary fiber, it does not spike our blood sugar levels. In fact, this citrus fruit has a glycemic index of 25 which is considered very low.
To put it in context, some of the super-fruits, such as oranges, apples, grapes, blueberries, strawberries, etc have higher glycemic index than grapefruits. These super-fruits still have low glycemic index but their GI is higher than the grapefruit. This means that, after consuming grapefruit, blood sugar levels will spike less compared to those other super-fruits. Hence, grapefruit helps us manage our blood sugar levels.
Grapefruit also aids us in managing our weight. The water-soluble dietary fiber present in this citrus fruit makes us feel full and less hungry. The dietary fiber also helps in digestion and constipation. This citrus fruit boosts our overall immunity and reduces the free radicals in our bodies. Free radicals are created in our body during the oxidation process. These are the unstable atoms that have one or more unpaired electrons. These free radicals are very harmful to our bodies and they cause aging and various life-threatening non-communicable diseases. By getting rid of free radicals, Grapefruit slows our aging and protects us from various lifestyle diseases.
Grapefruit also heals our cuts & bruises and protects us from various infections. This fruit also boosts our vision and protects our eyesight. It also has anti-inflammatory properties that protect us from heart attacks, brain strokes, renal failures, etc. This super-fruit may help us in reducing bad cholesterol in our bloodstream and boost our blood flow.
Grapefruit contains many antioxidants including Lycopene. This antioxidant gives the Grapefruit its red or pink hue. This antioxidant has anti-cancer properties and can reduce the chances of contracting various types of cancers. This citrus fruit is also good for our urinary system as it reduces the chances of developing stones in the kidney. Various acids in this super-fruit, especially citric acid, remove sodium oxalate from our bodies which plays a part in the formation of kidney stones. The calcium in this citrus fruit helps strengthen our bones. The iron present in this fruit aids in building red blood cells. The potassium present in the grapefruit helps us regulate our blood flow.
Various amino acids in grapefruit help build our muscles. They are essential in building proper muscle mass and maintaining proper physical structure. They also assist in healing, recouping, and recovery of our muscles and tissues after illness or accidents. These amino acids help to produce various essential hormones that regulate our mental and physical abilities. These hormones help manage our growth, healing, digestion, blood flow, sleep cycle, and many other essential functions. These amino acids aid in building neurons and neurotransmitters. They help in transmitting neurological signals to our brains. They also regulate and help with our cognitive abilities, moods, and thinking processes.
Caution and Health Hazards
Grapefruit is an amazing superfruit that comes with a bundle of health benefits. However, this citrus fruit may cause some health hazards. This fruit may cause some issues during pregnancy and breastfeeding. Doctors should be consulted in these scenarios. As this fruit is loaded with various acids, overconsumption may lead to heartburn and acidity. In some cases, overconsumption may also cause indigestion, bloating, gas, and dysentery. The acids present in this citrus fruit may also damage the enamel of our teeth.
Overconsumption of grapefruit may disturb the hormonal balance in some cases, especially for those who are dealing with hormonal sensitivity. It may also lead to increased heart rate and palpitations. In some rare cases, this fruit may also inhibit certain cognitive abilities. Grapefruit is also known to impede the functioning of various medications. Overconsumption of this citrus fruit may prevent the absorption of some medications that may cause the accumulation of waste in our cells.
All in all, Grapefruit is an amazing citrus fruit that is tasty and provides lots of health benefits. But it can not replace medication or medical assistance. Also, like any other superfruits, grapefruit needs to be consumed in moderation.
**This article is only for informational purposes. Do not make your important decision based solely on the information provided in this article. Do your own research. Consult a medical professional or a doctor in case of a medical emergency.
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